A neck hump, medically known as a dowager's hump or kyphosis, can result from poor posture, muscle weakness, osteoporosis, etc. Performing these 5 exercises can help reduce its appearance and improve posture.
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Chin Tucks
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This exercise can strengthen neck muscles and improve posture. Sit or stand tall, gently tuck your chin towards your chest, hold for a few seconds, and release. Repeat 10-15 times.
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Neck Stretch
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Neck stretch or rotation helps release stress and reduce strain and neck hump. Tilt your head to one side, bringing your ear towards your shoulder, and hold for 15-30 seconds. Repeat on the other side.
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Plank
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Start in a push-up position, with your hands directly beneath your shoulders and your body in a straight line from head to heels. Engage your core and keep your neck in line with your spine. This will reduce neck and back strain.
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Chest Stretch
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Keeping the chest muscles stretched may help you maintain good upper body posture, including the neck. Stand tall, clasp your hands behind your back, and gently lift your arms away from your body, opening up your chest.
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Shoulder Rolls
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This is an easy exercise you can perform anywhere. Stand straight and roll your shoulders forward 10 times and then backward 10 times. It will help loosen tight neck and shoulder muscles, reducing neck hump.